Comparing Nutrients in 100 calories Dried Leeks VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Dried Leeks: 31g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g

Dried Leeks have 2 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 100 calories - Dried Leeks or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dried Leeks	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	0.25% 0.18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.075g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	8.53% 3.24g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	8.46% 4.74g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.48% 4.36μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.78% 0.24mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.5% 114μg	3.4% 13.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41% 36.8mg	8.14% 7.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.2% 112mg	0.81% 8.07mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	10% 0.09mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.6% 2.37mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	5.9% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.4% 108mg	8.6% 60.2mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	3.23% 1.78μg	0.11% 0.062μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	1.87% 0.21mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Leeks vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Freeze-dried Leeks have 3.3 times more Vitamin B1, 6.5 times more Vitamin B2, 3.5 times more Vitamin B6, 8.3 times more Vitamin B9 and 5 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B5 than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Freeze-dried Leeks as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Leeks vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Freeze-dried Leeks have 13.9 times more Calcium, 2.3 times more Copper, 5.1 times more Iron, 2.9 times more Magnesium, 6 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium and 28.6 times more Selenium than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 22.3 times more Sodium and 62.9 times more Water than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Freeze-dried Leeks have 19.3 times more Omega 3, 1.4 times more Carbohydrate, 2.3 times more Fiber and 3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.9 times more Fat and 7.7 times more Saturated Fat than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Omega 6 per 100 kcal.
• Both Freeze-dried Leeks as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.